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d mobility routine for runners and active people with achy knees. Short, simple, and easy to follow, it fits into a busy day and needs little to no equipment.

What's inside

• A complete 10-minute routine, step by step
• Clear form cues and hold times for every movement
• Easier and harder options where helpful
• Simple daily checklist to build the habit

The routine, phase by phase

1. Release: TFL, IT band area, and quads
2. Lengthen: hip flexor and ankle mobility
3. Activate: VMO (inner quad) and glute medius work
4. Integrate: slow single-leg knee tracking practice

Who it's for: runners, walkers, and hikers, before or after a run.

How it works: Instant PDF download. Open it on your phone, tablet, or computer, or print it at home (US Letter size (prints fine on A4 too)). Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, weakness, or pain that spreads or worsens.

Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.